Regular physical activity is important to your health, well-being and quality of life. These guidelines can help you improve and maintain your health by being active daily.
Aerobic activities
Engage in at least 2.5 hours of moderate to vigorous aerobic activity each week, with each session lasting 10 minutes or longer.
Examples: walking briskly, cycling, jogging, dancing, cross-country skiing, swimming
Strengthening activities
Add muscle- and bone-strengthening activities at least twice a week.
Muscle-strengthening examples: lifting weights, push-ups, climbing stairs
Bone-strengthening examples: yoga, walking, jogging
Benefits
Aerobic and strengthening activities can improve your health in a variety of ways:
- Help prevent high blood pressure, stroke and heart disease
- Improve balance and posture
- Reduce falls and injuries
- Stay independent longer
- Keep muscles strong and prevent bone loss
Tips
- If you’re not active now, start slowly and gradually increase your activity
- Choose activities you enjoy
- Look for group activities or classes in your community
- Walk wherever and whenever you can
Consult a health professional if you are unsure about the types and amounts of physical activity that are most appropriate for you.
Source: Public Health Agency of Canada